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Priority? Lose weight/Gain muscle

I have read the articles but am still confused. I am 49, obese, have lost much muscle mass over the years (hate skinny chicken legs). So do I lose weight first or gain mass first or try to do both? I have read that muscle mass helps burn calories and ramp up metabolic rate? should I do a month of gains and a month of weight lose? Lots of aerobics and high rep lifting?

For you I would focus on losing the fat first, since at your age your more prone to or atleast will start becoming more prone to metabolic syndrome, heart problems, diabetes etc. And having excess fat especially around your tummy increases your risk for those things. You can still keep most of your muscle mass while loosing your weight, just keep to a good routine and diet. Hope that helps.

In regards to health markers, quality of life, and athletic performance, you'll experience the greatest benefit by dropping the fat as opposed to the few pounds of muscle that you'll be able to put on.

Originally Posted by SamuelTaylor

I have read that muscle mass helps burn calories and ramp up metabolic rate?

Muscle tissue may be more "demanding" than fat tissue and therefore more energy may be required to maintain it. However, this should have no importance to you in practice. As mentioned earlier, forget about the muscle for a bit...you're priority should be to drop the fat.

Originally Posted by SamuelTaylor

should I do a month of gains and a month of weight lose?

Drop the fat until you feel like you are in good shape. A 32 or 34in pant size is probably the easiest to measure marker.

Originally Posted by SamuelTaylor

Lots of aerobics and high rep lifting?

Losing the fat isn't the entirety of the idea -- you need to create a foundation to allow yourself to stay in shape. Anybody can lose a bunch of weight by doing what you mentioned but very few people are able to maintain on those modalities of training.

Read the link in my signature for information on how to get started. Feel free to ask questions.

Nothing wrong with lifting weights to lose weight and get in shape. I think your primary focus should be learning how to train and eat properly, and working to get the weight off before you worry about bulking.

Thanks all! Sounds like a consensus. I have started making some good habits. Sticking with chicken and fish and working out 45 minutes a day last week. Lost 10 lbs. I used to be 375 due to a health problem but am at 278 now at 5 11.

I'd recommend seeking professional advice because there can be health side effects involved with losing large amounts of weight.

In theory however I'd recommend losing the weight first (at least getting down to a level you feel comfortable with) and then working on building muscle mass. You'll find it much much easier and you'll see faster results.